Hollie's road to becoming LEAN & MEAN!

[txsugar]

After a few months of lurking and considering the idea of journaling, I decided journaling is what I want and need to do. My goal is to majorly reduce bodyfat. For the last four years I have been weight lifting/cardio on and off. How I got started was completing a 12 wk challenge of BodyForLife, I successfully lost 25lbs! Since then I've worked with a personal trainer and benefited greatly, i was lucky to have a knowlegable trainer. I haven't worked with him in over a year and with a lack of motivation I have packed on the bodyfat.


A little about me:
Age:25yrs

Sex: Female

Height: 5'4

Weight: 154lbs YIKES, this is my highest ever!

BF%: 30%
I hate to go by this site,http://www.bblex.de/en/calc/navy.php, but its all i got. I'm interested in the water test.

Measurements in inches:
Neck 13
Chest 38.5
Bicep 11.5
Hips 37.5
Waist 33 SCARY!
Thighs 24.5
Calves 15

Bodytype: Endomorph
I promise to post pics as soon as i find the missing digital cam

Training: For now I intend to follow the BFL program, until I greatly reduce my bodyfat. I like the structure and the format, it works well for me. I'm definitely interested in doing a 4 day split in the future with some guidance.

Current Supplements:
Betagen
Multi-Vitamin
Vit B Complex
Calcium
Udo's Oil
Yohimbe

Goals: 1. Reduce bodyfat
2. Be consistent
3. Resist temptations
4. Eat clean to fuel my body

January 16 Monday's Diet:

Meal #1 8:35am
Protein Pancakes(.5C oats,.5C fat-free cottage cheese,3egg whites)
.25C sugar-free syrup
Green tea
multivitamin, vit B, calcium

Meal#2 (PWO) 12:30pm
Syntrax Whey Protein
Apple

Meal#3 2pm
Ck Breast
1.5 C steamed broccoli
.5 C brown rice
Green tea

Meal#4 5pm
.5C Fat-free Cottage cheese
2 Tbsp slice almonds
.5 C frozen unsweetened strawberries

Meal#5 8pm
2C Romaine lettuce salad
Ck breast
1Tbsp Udos + 2TBsp FF caesar dressing + 1Tbsp Romano Cheese

Meal#6 10:30pm
ON Whey Protein shake
1 C unsweetened soy milk ( i love this stuff!)

1438cals (i'm thinking this is too low)
39/36/26

Workout today: UBWO + 25 Elliptical+20min steady walk on treadmill at an incline of 6%. I wear a HR monitor and try to stay b/w 130-140, but today I took yohimbe and it was more like 155!

Chest: DB Bench Press 12x10lb, 10x12lb,8x15lb,6x20lb,12x15lb,12 pushups

Shoulders: DB Front Raises 12x8lb,10x10lb,8x12lb,6x15lb(1/2 form with the 15's) Arnold Press 12x10lb

Back: Seated Row 12x50lb,10x60lb,8x70lb,6x80lb,12x60lb Onearm DB Row12x25lb

Triceps: Cable Rope (propre term ?)12x20lb,10x25lb,8x30lb,10x25lbBench Dipsx24

Biceps: Incline DB Curl12x8lb,10x10lb,8x12lb,6x15lb,12x12lbPreacher Curl12x10lb

ok i think thats it for now. all advice and critiquing will be greatly appreciated!
thanks for viewing, Hollie

[Mr. Aries]

so proud of you for starting this!!!

i'll do my best in the near future to help you out as much as I possibly can..

we need pics though.. heh

[txsugar]

You asked for it, even though I'm so hesitant to post. But everyone has to start somewhere, right? I absolutely despise my backside! I really hope I don't scare all of yall away so soon.

[Mr. Aries]

sheesh with a little bit of work you are gonna be spectacular!

[Al Shades]

Whatever your daily maintenance caloric intake is (I'd guess 2.5k but you know better than I do), you should cut it back by 500, initially, for your diet.

Remember that you put on excess weight not necessarily by eating too many calories, but by getting calories from the wrong foods. Therefore, caloric depletion, while necessary to put your body in a state of fat loss, is secondary to the content and quality of your diet. If you start eating clean, which it seems that you know how to do, your body will readjust itself to shed the unnecessary fat. I would not go over 1,000 cals below maintenance at any point in your diet, and even that figure I would slowly work up to (as noted above).

Best of luck to you, I'm sure you will do well if you stay consistent.
And don't forget to hit the weights hard.

[freakeefranky]

Duuuuuddeee...25lbs?impressive! u did it once,u can do it again!!!!good luck with ur goals!we'll help u stay motivated n stay on track...:D

[txsugar]

Thanks yall for the encouragement, I'm going to need all the motivation I can get. I failed to mention that as of Jan16, the gym I belong to is hosting their own "Biggest Loser" competition. There are teams and different prizes to be given, but as long as I lose 20lbs in 12wks, I will be given 3 free months of membership. The gym weighed me last friday and will weigh everyone, every two wks. I dislike the fact they don't take bf% into account, just scale weight. However I ate and drank lots of water before being weighed, hehe. For future weigh- ins, I'll make sure to have an empty stomach! Just knowing someone else will be weighing me, will help me stay accountable.

Todays Nutrition:
Meal#1
5 egg whites& 1yolk made into omelet w/tomatoes, onions, 2Tbsp RF chz
.5C Oats
Green tea
Multi,Vit B, Calcium

15min on elliptical before 90min class of yoga

Meal#2
Syntrax Whey
Apple
Green tea

Meal#3
6oz can tuna in water
2Tbsp Kraft Miracle Whip
2 slices Ezekiel Grain Sprouted bread

Meal#4
Syntrax Whey
Large Grapefruit

45min run/walk on treadmill

Meal#5
Ck Breast
1.5C Broccoli
1/3 C brown rice

Meal #6
2C Romaine lettuce
1Tbsp Udos oil + 1 Tbsp low-carb italian dressing
4 egg whites, 1 egg yolk

1506cals
43/29/28

[Rodthrower18]

Not bad at all, who cares if its bc of a contest or not, the fact is the YOU ARE DOING IT, and that puts you ahead of so many others. Keep at it, you're well on your way especially since u have done it before!!! Keep at it!!!

[txsugar]

So I'm posting Wednesdays diet and training, due to NO internet for the past couple of days.

Meal #1 6:30am
.5C FF Cottage Chz
.5C frozen strawberries(unsweetened)
2 Tbsp slice almonds

Meal#2 9:30am
Whey Protein shake
3Tbsp sliced almonds

Meal#3 12:30pm
Frozen South Beach DietChicken Caprese w/broccoli and cauliflower 250 cals, 35g Protein, 12g Carbs, 8g Fat.
(fyi, i don't like to eat these very often, only when in a crunch for time)

snack at 3:30pm 7 small WW crackers+ 1tsp of all nat PB

Meal#4 4:30pm
Ck Breast
6oz Sweet Potato baked w/2Tbsp FF Cool Whip
Green tea

LBWO+ 45min Cardio 5:30pm

Meal#5 7:30pm
Syntrax Whey
Apple

Meal#6 9:00pm
1C Steamed Spinach
.5C brown rice
Ck Breast grilled

11:00pm, had a sugar craving, had 1.5TBsp all nat PB(is it really bad that i did this? i guess its better than eating candy)

1666 cals
36/36/29

LBWO:
Quads: Leg Ext 12x60lb,10x70,8x80,6x85,12x70 DB step-ups 12x20lb.
Hamstrings: Lying Leg Curl 12x50lb,10x55,8x60,6x65,12x50 DB deadlift 12x20lb
Calves: Standing Calf Machine 12x50lb,10x60,8x70,6x80,12x60 DB Angle raises12x20lb

Abs: Reverse Crunch 3sets of 25 reps
Stability ball crunch w/10lb DB 3sets of 25reps

[Mr. Aries]

you are doing awesome hun... just great.. I'm very encouraged by your efforts to stay on track.. I think you will be great..

I might stop by your gym sometime to cheer you on, heh.

[txsugar]

Last night I planned and put together my meals for today, too bad I failed to bring them to work with me...argh!

Meal#1 6:00am
O.N. Choc Whey Protein
1 C unsweetened soy milk

Meal#2 9:00am
South Beach Diet Choc Crisp Bar that I bought at the nearest store
210cal, 19g protein, 26g carbs, 6g fat, 0 Sugar

Meal#3 12:35pm
Grilled Chicken on WW Bun w/lettuce&tomatoe

2:30pm 45minCARDIO w/yohimbe

Meal#4 3:30pm
6oz can of tuna w/2TBsp miracle whip
10 very small WW crackers

Meal#5 5:45pm
5 boiled egg whites
2C romaine lettuce salad
1Tbsp Udos oil + 1 tbsp low-carb italian dressing
Grapefruit

Meal#6 9:00pm
.5C FF cottage chz
.5C strawberries
2Tbsp sliced almonds

10:15pm once again craving something sweet, satisfied my craving w/ 1Tbsp all nat PB

1706cals
36/34/30

[txsugar]

Thanks GUYS, I'm so determined!!!

Mr.Aries I would love it if you stopped by my gym sometime, I could definitely use some pointers in the gym!!!

[Snowfly]

I think you have an incredible shape and I would kill for those boobs!! :p

Seriously, you sound extremely motivated and seem like very enthusiastic (From your posts AND judging by your pictures). I will be very interested in seeing you right along your progress. :)

[sherdi]

Just wanted to wish you the best of luck with your journey! Your pic looks great, you have plenty of good quality muscle and an excellent base to work with, I am positive you will reach your goals! :D

[txsugar]

Snowfly-Thanks for the compliment, but my boobs won't be here for long unfortunately. As I get lean they shrink tremendously :( I would kill for your long, shapely legs and flat stomach!!! I can't wait to see what you are about to achieve.

Sherdi-Thanks so much for commenting:). I must confess when I first got on here a few months ago, your journal is one of the first ones I started to enjoy reading and still do. Any suggestions and advice from you would be greatly appreciated.

Friday January 20,2006

Diet

Meal#1: 5 egg white/1yolk omelet w/2Tbsp RF chz, tomatoe, onion
1 slice of Ezekiel grain sprouted bread
2 slices of turkey bacon
Cup of green tea
-multi, vit b complex, calcium

Meal#2: .5C FF cottage chz+.5C oats+.5C frozen blueberries unsweetened
Cup of green tea

Upper Body Workout w/Betagen

Meal#3: (PWO) Syntrax Whey shake+ apple

Meal#4: WW tortillia
Chicken Breast grilled
2Tbsp RF chz, 1Tbsp salsa
-multi, calcium

Meal#5: Ck Breast
1.5 C Green Beans
1 Tbsp natty PB

sweet tooth calling: 1C sf/ff strawberry jello+ 2Tbsp FF cool whip

Meal#6: ON Choc Whey
1C unsweetened soymilk

1439cal
44/29/27

Upper Body Workout

Chest: DB Press 12x10lb in each hand,10x12lb,8x15lb,6x20lb,12x15lb Incline DB Fly12x10lb

Shoulders: DB lat raise 12x8lb,10x10lb,8x12lb,6x15lb(1/2form)12x10lb DB Front Raise 12x8lb

Back: Lat Pull Down 12x62.5lb,10x67.5lb,8x75lb,6x80lb,12x67.5 DB one are row12x20lb

Triceps: Bench Dips 12reps,10,8,6,12 DB Kickback 12x8lb

Biceps: Cable Curl 12x25lb,10x30lb,8x40lb,6x50lb,10x30lb DB alt curls11x15lb

[Mr. Aries]

Snowfly-Thanks for the compliment, but my boobs won't be here for long unfortunately. As I get lean they shrink tremendously :( I would kill for your long, shapely legs and flat stomach!!! I can't wait to see what you are about to achieve.

Sherdi-Thanks so much for commenting:). I must confess when I first got on here a few months ago, your journal is one of the first ones I started to enjoy reading and still do. Any suggestions and advice from you would be greatly appreciated.

Friday January 20,2006

Diet

Meal#1: 5 egg white/1yolk omelet w/2Tbsp RF chz, tomatoe, onion
1 slice of Ezekiel grain sprouted bread
2 slices of turkey bacon
Cup of green tea
-multi, vit b complex, calcium

Meal#2: .5C FF cottage chz+.5C oats+.5C frozen blueberries unsweetened
Cup of green tea

Upper Body Workout w/Betagen

Meal#3: (PWO) Syntrax Whey shake+ apple

Meal#4: WW tortillia
Chicken Breast grilled
2Tbsp RF chz, 1Tbsp salsa
-multi, calcium

Meal#5: Ck Breast
1.5 C Green Beans
1 Tbsp natty PB

sweet tooth calling: 1C sf/ff strawberry jello+ 2Tbsp FF cool whip

Meal#6: ON Choc Whey
1C unsweetened soymilk

1439cal
44/29/27

Upper Body Workout

Chest: DB Press 12x10lb in each hand,10x12lb,8x15lb,6x20lb,12x15lb Incline DB Fly12x10lb

Shoulders: DB lat raise 12x8lb,10x10lb,8x12lb,6x15lb(1/2form)12x10lb DB Front Raise 12x8lb

Back: Lat Pull Down 12x62.5lb,10x67.5lb,8x75lb,6x80lb,12x67.5 DB one are row12x20lb

Triceps: Bench Dips 12reps,10,8,6,12 DB Kickback 12x8lb

Biceps: Cable Curl 12x25lb,10x30lb,8x40lb,6x50lb,10x30lb DB alt curls11x15lb


if you keep up with this for 1 month I promise you will lose 10lbs of weight and probably 7 out of 10 of those would be fat...


I'm looking at your diet and I'm impressed by your willpower.... although it's only been a few days, hehe...

[txsugar]

hey John- i forgot to mention i have not had one piece of sugar in 7days!!! i'm super psyched about this b/c you have no idea how hard it is for me. i'm the girl who will start digging in the freezer for chocolate chips :eek: If there is no candy,ice cream, backed goods around, i've been know to whip up homemade candy.

I want to impress whoever it is that will be weighing me for the contest next week, as well as impress myself:). After a couple of weigh-ins I want all of those contestants to consider me a threat everytime I walk by them, hehe

[Mr. Aries]

hey John- i forgot to mention i have not had one piece of sugar in 7days!!! i'm super psyched about this b/c you have no idea how hard it is for me. i'm the girl who will start digging in the freezer for chocolate chips :eek: If there is no candy,ice cream, backed goods around, i've been know to whip up homemade candy.

:mad: NUH UH!!! you best not touch that fridge for those goodies... i'll be watching you missy! :mad:




After a couple of weigh-ins I want all of those contestants to consider me a threat everytime I walk by them, hehe

I'll make sure you are a threat to the bottom of their jaws falling off everytime you walk by them... :D

[Mr. Aries]

ask any and all relevant questions here... I think i can make ya a jaw-drop'a, eye-pop'a, goosebump-generat'a. :D

[SC1]

Hey, girl! First off- your diet looks wonderful! Keep up the good work! You should be able to see great results with that diet and the solid base you have so far.

Just a quick recommendation on your shoulder workout- Arnold Press is a great compound movement. If you are going to do an additional shoulder isolation exercise, I would recommend changing from front raises to lateral raises.

The front raises will hit your anterior deltoids, but those will also get hit pretty hard by your chest workout. Both the DB bench press and your pushups will work those anterior delts. So in my opion, those front raises are overkill.

I look forward to watching your progress for the next 12 weeks!

[txsugar]

John-You always crack me up :D
SC1-Thanks for the advice with the shoulder workout, I will try it out this wednesday:).

Saturday January 21,2006

DIET

I did the best I could do, considering I woke up late and was rushed out the door, only to spend a day away from home.

Meal#1:
:( Subway 6in on WW, lean roast beef, lots of veggies,red wine vinegerette
cup of green tea
Multi, vit B complex, calcium

Meal#2
Burrito-WW tortillia,1/3C black beans, 1/8C avocado, lots of veggies
diet pepsi

Meal#3
Syntrax Whey
1 Tbsp P.B.

Meal#4
Grilled Chicken Garden Salad w/ 1Tbsp sunflower seeds
FF Honey Dijon Mustard dressing

Meal#5
3oz Fajita Ck
.25C avocado
multi, calcium

1357 calories- do you think my weightloss will slow down when i consume calories this low?????
34/38/28

day off from exercising



Sunday January 22,2006

DIET

once again woke up late, will only be able to fit in 5 meals...hey its the weekend and its rainy weather :)

Meal#1
Protein Pancakes
.25C SF syrup
cup of green tea
multi,vit B complex, calcium

CARDIO= 30min walk/run on treadmill + 18min elliptical

Meal#2
Turkey Loaf
1C okra and tomatoes stewed, yum yum

Meal#3
5 egg whites/1yolk boiled and made into deviled eggs w/mustard and
1Tbsp Miracle Whip
1C romaine lettuce salad
1Tbsp low-carb italian dressing

Meal#4
6oz can of tuna in water w/2Tbsp miracle whip
1C raw cucumber slices
1C fresh strawberries

Meal#5
ON Whey Shake
1C unsweetened soymilk

1431cals
44/29/27

[txsugar]

For some reason I thought ratios were listed as protein/carbs/fats. Well I just read one site that says its carbs/protein/fats. If thats the case, all of my ratios I have listed have been wrong. OOPs

[serinebean]

I think as long as you label them with p.f.c....its clear. I dont know what the "standard" is tho.
You do have a great shape. You will do this. lol about digging in the freezer. That made my day. Well I will stop in now and then to check on you. Good luck, you seem to be very motivated, keep it up!!!!

[sherdi]

Hi Hollie :) Thanks for stopping by my journal. I am really flattered that you have been reading my journal for a while! It's nice to know that you have found it interesting!

You are doing a great job, just make sure you try to get your calories up a tad as falling into the 1300 will be a bit low. I always thought it was p/c/f so don't worry you can say which is which if you like. I would also watch your intake of processed food like bread, pitas, lf mayo, ff cool whip etc. Instead opt for good complex carbs like sweet potato, brown rice and beans instead of the bread. You can have the bread but be aware that it is more processed than wholegrains. Also extras like mayo and ff whip etc could be replaced with better choices. Opt for raw nuts for your fat intake (instead of mayo) and for you cool whip, try some ff cottage cheese, or ff yoghurt instead since it will give you better nutrients. I'm not saying don't have them, just wanted you to be aware that there are better options. It also depends on how strict you want to be, because if these things help you stay on plan, well that is great! It's all about finding a right place for you! Just thought I would offer some advice!

I agree with SC1 with regards to the workout recommendations too.

Anyway, you are doing great! Hope the new week serves you well! :)

[txsugar]

Sherdi-Thanks for the advice :D I know I can do without the ff cool whip, but the 2tbsp of Miracle whip I'm gonna have to keep...that is until i can acquire the taste of eating tuna straight out of the can:p. I'm thinking the last 4wks of my challenge I will make a solid attempt to not use the miracle whip. Every time I eat cottage cheese, its a challenge, can't stand the texture or flavor. Just knowing how good it is for me and how easy it is to make, I force it down. I continuously keep trying new recipes with the CC.
If you have any new ideas, send them this way!

Monday January 23,2006

DIET

Meal#1
Protein Pancakes
.5C frozen blueberries thawed+2TBsp of SF syrup
cup of green tea
multi, vit b complex, calcium

LBWO

Meal#2 (PWO)
Syntrax Whey+Betagen
apple

Meal #3
Turkey loaf leftover
1C blackeye peas
cup of green tea

Meal#4
4oz Salmon
1.5C broccoli
1C romaine lettuce salad
1Tbsp ff caesar dressing+1Tbsp parmessan cheese

CARDIO=45min elliptical, low intensity

Meal#5
Ck Breast
2C romaine lettuce salad
1Tbsp low-carb italian dressing

Meal#6
Syntrax Nectar "Roadside Lemonade" Whey + Raspberry Betagen(so good together, tastes sinful)
1Tbsp Natty PB

1505cals
45/34/21
P/C/F

LBWO

Single Leg Split Squats:12x12lb,10x15,8x20,6x25,12x20Leg Ext.12x70lb

Lying Leg Curl:12x55lb,10x60,8x65,6x70,12x50 DB deadlift12x20lbs in each hand

Standing Calf Machine:12x50lb,10x60,8x70,6x80,20x40,DB Angle raises12x20's
in each hand

Reverse Crunch: 3x25
Crunch on stability ball w/ 10lb DB: 3x25

[Mr. Aries]

Every time I eat cottage cheese, its a challenge, can't stand the texture or flavor. Just knowing how good it is for me and how easy it is to make, I force it down. I continuously keep trying new recipes with the CC.
If you have any new ideas, send them this way!





I have a new idea: how about you stop whining :mad:




















:D jk!

[Rodthrower18]

Lookin good there. Have you tried hot sauce(louisiana style) with your tuna, it gives it a nice kick and the taste is pretty damned good compared to straight out of the can, actually u can drain it and put it on type while its still in the can :) its pretty good, try it. A friend of mine eats it with some lemonjuice on top, i have yet to try this so ur on ur own with that one just thought id toss it out in case you want to give it a whirl. Keep up the good work, if ya ever get tired of it just remember the clock is always counting down, always getting closer to your goal.

[txsugar]

I have a new idea: how about you stop whining :mad:




















:D jk!

:eek: NO YOU DIDN'T JUST SAY THAT!!! :eek:

[txsugar]

Lookin good there. Have you tried hot sauce(louisiana style) with your tuna, it gives it a nice kick and the taste is pretty damned good compared to straight out of the can, actually u can drain it and put it on type while its still in the can :) its pretty good, try it.

we have lots of tabasco in my house, i will give it a try tomorrow, THANKS!


if ya ever get tired of it just remember the clock is always counting down, always getting closer to your goal.

so true, just knowing i've kept my diet clean for 11 days makes me feel stronger! :D

[txsugar]

By the way you TEXAS guys ROCK...even though Mr.Aries thinks I'm a whiner :p

[Mr. Aries]

i think whining is awesome.. lol.... it makes girls... well... girls! :D

[SC1]

Naw, most of us Texans are way cooler than Mr. Aries. ;) Sorry, Mr. A... figured you were due for a little after giving her a hard time. ;)

By the way, where in TX are ya?

[Mr. Aries]

Naw, most of us Texans are way cooler than Mr. Aries. ;) Sorry, Mr. A... figured you were due for a little after giving her a hard time. ;)

By the way, where in TX are ya?



:eek: !!!!!!!!!!!!!!!!





hehe... hollie is in the small town next to mine.. about 40 minutes away i think...

[txsugar]

Naw, most of us Texans are way cooler than Mr. Aries. ;) Sorry, Mr. A... figured you were due for a little after giving her a hard time. ;)

By the way, where in TX are ya?

I'm in Cleburne, just 30 miles SW of ft worth. Where are you SC1?

[Rodthrower18]

The orange is strong in this journal, HOOK EM!!!

[Mr. Aries]

The orange is strong in this journal, HOOK EM!!!


HELL YEAH!!!! HOOK EM!!!!


I BLEED ORANGE BABY! CUT ME OPEN AND BRING OUT THE RAGING BULL!!!!



*sings Eyes of Texas*




*puts up the longhorn hand sign*


YEAH BABY!!!!!!

[txsugar]

#1

[Mr. Aries]

what chu know bout dem texas boys, kickin' ass and talkin' noise! :D


#1 baby.... OH YEAH!

[ab-swing asianbabe]

hi just checking out your journal, onya for working hard and eating clean =)

[SC1]

I'm in Cleburne, just 30 miles SW of ft worth. Where are you SC1?

For all you Longhorn fans- Nothing beats being right here in the thick of it- Austin! It's been a crazy fun down here this month. :)

[txsugar]

For all you Longhorn fans- Nothing beats being right here in the thick of it- Austin! It's been a crazy fun down here this month. :)

I lived in Austin for 7yrs and even went to school at UT, I'm sad I've missed out on this month's festivities :(


Tuesday January 24,2006

DIET

Meal #1 8:35am
5 egg whites/1yolk omelet w/tomatoes, onion, 1Tbsp RF chz
2 slices of turkey bacon
4 fresh strawberries
-multi,vit b complex, calcium

Meal#2 11am
Syntrax Whey Shake
1 Tbsp natty pb

Meal#3 1:40pm
Ck breast on top of 3C salad
1/8C salsa (instead of dressing)
1C mexican style ck soup

Meal#4 5pm
Syntrax Whey Shake
3 Tbsp sliced almonds

snack-6:30pm:10 very small WW crackers + 2 thin slices of lean smoked ham(wanted more, but had self-control)

Meal#5 7:00pm
Baked Ck Parmesan (recipe from bodybuilding.com, very yummy!)
1C Spinach
1/3 C brown rice

No Meal #6, went to bed early

1571cals
44/23/33

I was saving my carbs for the evening cardio I had planned
The plan was to do low-intesity cardio tonight for 45min, but I had such low energy all day long. Not to mention my entire thighs are sore from the squats yesterday. I'm thinking maybe I shouldn't had done cardio and LBWO on the same day yesterday, even though the cardio was not high-intensity and was done later in day.Today I felt like my body was telling to rest, so I listened.

[Mr. Aries]

if it helps.. today i had a bunch of sugar-cookies with cream on top and ate a bunch of guacamole chips...

[txsugar]

if it helps.. today i had a bunch of sugar-cookies with cream on top and ate a bunch of guacamole chips...

You are so mean!!! I've been without sugar for 12 days and you have to put the words sugar cookies in my journal :eek:

And I know exactly what sugar cookies you are talking about too, the ones with bright colored, creamy frosting and multi-colored sprinkles. Oh yeah, and they are super soft! They are soooo good and about 250cals each! I wasn't joking earlier when i said i was a sugar junkie, haha!

[Mr. Aries]

You are so mean!!! I've been without sugar for 12 days and you have to put the words sugar cookies in my journal :eek:

And I know exactly what sugar cookies you are talking about too, the ones with bright colored, creamy frosting and multi-colored sprinkles. Oh yeah, and they are super soft! They are soooo good and about 250cals each! I wasn't joking earlier when i said i was a sugar junkie, haha!



YES!!! those are exactly the kind i'm talking about.. I had the kind with the pink cream on them.. VERY VERY SOFT... :D

Anyways, lol... just typing this to challenge you even more, hehe.. testing your self-control..

You know after I move i'm gonna show up at your gym with a box full of cookies right? :D

[txsugar]

You know after I move i'm gonna show up at your gym with a box full of cookies right? :D

And you're just gonna have to eat them right in front of me i bet...too bad you will be eating them ALONE! Oh I know, you can hand the cookies out to my competitors, haha :D

Wednesday January 25,2006

DIET

Meal#1
1C Kashi GoLean Cereal
1C unsweetened soymilk
2 slices of turkey bacon
cup of green tea
multi, vit b complex, calcium

UBWO

Meal#2 (PWO)
Syntrax Whey Shake+Betagen
Apple

Meal#3
Turkey Loaf
.5C oats
.5C frozen strawberries thawed

15min elliptical+90min yoga class

Meal#4
Fajita Ck Salad i made at home-
Ck Breast
3C leaf lettuce, cucumber, red onion, tomato, 2Tbsp RF chz, 4Tbsp salsa
1/3C avocado

Meal#5
6oz Tuna in water can w/tabasco
1C edamame
3Tbsp sliced almonds
multi, calcium,betagen

No meal#6 going to bed early

1445cal
43/31/26 p/c/f

UBWO

Chest: DBIncline Flyes12x10lb,10x12,7x15,5x20,12x10lbDB Bench Press12x15lb

Shoulders:Arnold Press12x8lb,10x10,8x12,6x15,12x10 DB Lat Raises12x10lb

Back: Lat Pull Down:12x62.5lb,10x67.5,8x75,6x80,12x67.5,Machine Row12x70

Triceps:Bench Dips 12,10,8,9,11 Cable Rope12x20lb

Biceps:Cable Curl12x25lb,10x30lb,8x40lb,6x50lb,12x30lb DB Alt Curl10x15lb

[txsugar]

Thursday January 26,2006

DIET

Meal#1
5 egg whites/2 yolk scrambled w/veggies:tomato,bell pepper, onion,jalepenos
cup of green tea
multi,vitb complex,calcium

Meal#2
Syntrax Whey shake
.5C oats
.5C berries
cup of green tea

Meal#3
ON Choc Whey
1C soymilk
small banana
1tsp nattty PB

45 min Cardio=25min run/walk on treadmill+20min elliptical

Meal#4
3C sald w/tomatoe, red onion, cucumber
Ck Breast
.5C black beans
2Tbsp RF chz+2.5Tbsp salsa
betagen

90min yoga class

Meal#4
4oz grilled salmon
1.5C green beans

Meal#5
.5C FF cottage chz
.5C blueberries
2Tbsp sliced almonds
multi, calcium, betagen

1541cals
43/30/27

[Mr. Aries]

this is a very dedicated diet.. seems like you are really on track this time.. the only thing sweet in there is that little banana, i'm very impressed with your discipline..


have you measured your bodyfat lately with a 4 point caliper scale?

[SC1]

Man, your diet looks great. Can you tell me more about that Kashi GoLean Cereal? Is it real cereal, not that hot mushy stuff? I love, love, love cereal, but haven't been able to find any that is not sky high in sugar and processed carbs.

[Mr. Aries]

Man, your diet looks great. Can you tell me more about that Kashi GoLean Cereal? Is it real cereal, not that hot mushy stuff? I love, love, love cereal, but haven't been able to find any that is not sky high in sugar and processed carbs.


to be honest, it kinda tastes like grass.... iono.. like that stuff you feed to sheep at the zoo.... really grainy and stuff..

[txsugar]

the only thing sweet in there is that little banana
i know and i've been thinking about it all day, i shouldn't have eaten that damn banana :o. No mo bananas for me! I decided to totally kick the miracle whip and cool whip, as Sherdi suggested. If I'm going to technically eat CLEAN, these must be eliminated. Yall please tell me if you see something that will prohibit my fat loss, PLEASE!


have you measured your bodyfat lately with a 4 point caliper scale?

No :o Reason being is that the last time I had my gym do it, they seemed to be confused and confessed they don't use the calipers very often. However tomorrow is weigh-in and maybe I will have a different trainer try. Keep in mind I am recording my measurements.

[Mr. Aries]

jeez.. the trainer was CONFUSED? my goodness.. that's like the first thing they teach you in the certification process... Dont' make me show up to your gym and lecture the whole staff, LOL!!!... cuz i might :D


taking any supplements? taking any fish oil and flax?

[txsugar]

Man, your diet looks great. Can you tell me more about that Kashi GoLean Cereal? Is it real cereal, not that hot mushy stuff? I love, love, love cereal, but haven't been able to find any that is not sky high in sugar and processed carbs.

GoLean is very crunchy and doesn't get mushy,plus it tastes great with fresh fruit. Of course the protein/carb ratio is off so when I do eat it, I make sure to add some kind of protein to the meal. Here's a link for the nutrition info http://www.kashi.com/golean_cereal.aspx?SID=1&Category_ID=68&

I should be paying more attention the cereal has 5g sugar :eek:

So when I say I haven't had sugar in 13days, that really means I haven't had candy,cookies,ice cream :D, cake,ect.

I'm trying so hard to be perfect, I have to remind myself this is a learning process and a journey.

[txsugar]

taking any supplements? taking any fish oil and flax?

On a daily basis I take: Multi for women, calcium, vit B complex, and Betagen.

I get confused when it comes to the fishie oils. I do use Udo's oil, but I don't think I'm using it as often as I should be. I want to get some fish oil caps, but should I take the caps and the Udo's? What if I were to eat salmon for any given day, would i still need to take the fish oils that same day?

As for as a fat burner, I'm definitely interested. I thought it would be best for me to get my diet in order for a few weeks before starting any. On occasion I take yohimbe, but I find it hard to get through an intense LBWO or a good run while on the stuff. A couple of yrs ago, I took the stuff almost every other day, and I believed it really did help. Now I get so nauseated on the stuff.

What supps do you suggested? I'm really interested in some feedback :)

[Mr. Aries]

On a daily basis I take: Multi for women, calcium, vit B complex, and Betagen.

I get confused when it comes to the fishie oils. I do use Udo's oil, but I don't think I'm using it as often as I should be. I want to get some fish oil caps, but should I take the caps and the Udo's? What if I were to eat salmon for any given day, would i still need to take the fish oils that same day?

As for as a fat burner, I'm definitely interested. I thought it would be best for me to get my diet in order for a few weeks before starting any. On occasion I take yohimbe, but I find it hard to get through an intense LBWO or a good run while on the stuff. A couple of yrs ago, I took the stuff almost every other day, and I believed it really did help. Now I get so nauseated on the stuff.

What supps do you suggested? I'm really interested in some feedback :)


if you are already taking udo's caps, that's fine.. i wouldnt' bother getting more.. too much fat, even in the form of fish oil, can be detrimental to fat loss..

I would definitely like to recommend some supplements for you, but I'd feel much more comfortable if you had a competent trainer measure your bodyfat first with a 4 poin caliper test.. I would also like to know some measurements that are updated from last time..

I have a lot of ideas... I just need some facts to work with :D

[freakeefranky]

wow ure diet looks awesome...n ure workouts r pretty good...great job!u MUST be seeing results....howz it going???be careful...i might start harassing u for pics soon ;)

[Mr. Aries]

hi hollie, i caught your PM... My suggestion is sesamin... It's a lignan with a mariad of health benefits (heart protection, good for your cholesterol).. It is quite possibly the best non-stim fat burner available...

I suggest the one made by scivation.. it's called Sesamin.. .Pills are kinda huge but you get used to it..

You can get it now or wait a week or so... Personally, I'd like to see what you look like in person before making any further suggestons..


I'm in the midst of moving, so I gotta go and pack.. I hope you have a wonderful weekend.

[txsugar]

John- Thanks for the recommendation! I get paid in a couple of wks, so I will order the sesamin then. Maybe in a couple weeks after you have moved in, I can make a visit to Stephenville and you can make some more recommendations :D!

Hey everyone, I have good news...I weighed-in at the gym and I lost 6lbs in the last two weeks!!! From what I heard, it seems as if many of the contestants lost lots of weight.

I left for out of town early Friday and just returned today. I believe I did really well with my diet over the weekend, considering I was away from home.

Friday January 27,2006

DIET

Meal#1
.5C oats
2Tbsp SF syrup
5 egg whites boiled
.5 Lg grapefruit
cup of green tea
multi, vit b, calcium

Meal#2
5oz. grilled salmon
1C broccoli
4oz. sweet potatoe

LBWO

Meal#3(PWO)
Syntrax Whey Shake+Betagen
Apple

Meal#4
"Luby's" Cafeteria- I was on the road
1/4 Baked Chicken white meat only
.75C black eye peas
.75C turnip greens

Meal#5
"South Beach" P.B. Bar (cured my sweet tooth, 140cals,Fat 5g, Carbs 15g, Protein 10g)
1/2 scoop Whey
.5C unsweetened soymilk

Meal#6
.5C FF cottage chz
.5C berries
3Tbsp almonds
betagen

1734Cals
40/34/26

Note: Friday night I had a dream about chocolate candy bars and golden tickets :eek:

LBWO

Quads: Walking Lunges 24x20lb,20x30,16x40,15x40,24x20 Leg Ext 12x70lb
Hams:SL Deadlift12x20,10x30,8x40,8x40,12x30 Lying Leg Curl 12x50lb
Calves: Seated Calf Raise 12x30,10x45,10x45,12x60,20x30,Db Angle Raise25x20
Abs: Reverse Crunch 4x25
Legs on bench crunch 4x25
stability ball crunch with 10lb DB 3x25

Smith Machine Deep Squats 17x35lb,15x35,15x35

Saturday January 28, 2006

Today I was going to be reunited with my best friend who I hadn't seen in 6months. I have yet had a cheat meal since starting the contest and felt today would be the best time to have one.

DIET

Meal#1
South Beach pb bar
4 egg whites
cup of green tea
multi, vit b, calcium

Meal#2
baked chicken breast
.75C green beans
1/3 C yellow squash

Meal#3
ON Whey
1C soymilk unsweetened
1Tbsp Almonds

Meal#4- CHEAT MEAL :D
mexican food: chicken fajitas, chips and salsa, 2 margaritas

Meal#5
Syntrax Whey+betagen
3Tbsp Almonds

No macros today due to cheat meal

Day off from gym

Note: Had dreams about the candy "Mike & Ike's", I don't even like these

Sunday January 29,2006

DIET

Meal#1
small grapefruit
4 egg whites
cup of green tea

Meal#2
baked chicken- dark meat (unaware when ordered)
1C turnip greens
.5C pinto beans
.75C cornbread dressing-been feeling guilty all day about this, but usually i only get this for thanksgiving once a year)

Meal#3
ON Whey shake
1C soymilk unsweetened

35min run/walk on HS track

Meal#4
Syntrax Whey+betagen
apple

Meal#5
Ck Breast
2.5C romaine salad
1Tbsp RF chz
2Tbsp salsa
multi, vit b, calcium

Meal#6
2oz salmon
1.5C broccoli

1351cals
39/31/30

[txsugar]

Monday January 30,2006

I was super good today! I'm staying focused, I want the next weigh-in to be rewarding as the last. Today I picked up a second job, thus the reason for 3 protein shakes. I much rather have real food, but this other job doesn't allow me to sit down and munch. Tomorrow when i have time, i will measure myself to see if there has been much of a change. I do know that I feel leaner, could be that I just feel better.

DIET

Meal#1
ON Whey
1C unsweetened soymilk
.5c oats
.5c strawberries
cup of green tea
multi, vit b, calcium

UBWO

Meal#2(PWO)
Syntrax Whey+Betagen
apple

Meal#3
Protein Pancakes
.25C sf syrup
cup of green tea

Meal#4
Whey Shake
3Tbsp sliced almonds

Meal#5
Baked white fish
1C broccoli

Meal#6
2.5C salad
ck breast
1Tbsp Udo's oil
1Tbsp low cal, low carb italian dressing
multi, calcium, betagen

1596cals
38/35/27

UBWO

Chest: DB Flyes12x10lb,10x12,8x15,6x20,12x15 DB Incline press12x10lb
Shoulders: DB arnold press12x8lb,10x10,8x12,6x15,12x12 DB lat raise12x10lb
Back: Lat Pull Down12x62.5lb,10x67.5,8x75,3x80,12x67.5 DB one arm row12x30lb
Triceps: Cable rope ext12x15lb,10x20,8x25,6x30,12x15 Bench Dipsx9
Biceps: DB Incline curl 12x10lb,10x12,7x15,12x10,12x10 Cable Curl9x30lb

[SC1]

Wooo-Weeee! 6 pounds! YEAH!!! Good job, girl! :) There's nothing like some hard numbers to keep you motivated, is there?

Mmmm... Your cheat meal sounded lovely. Fajitas... *drools all over keyboard*. I can't wait to get my hands on some yummy mexican food and queso!

[txsugar]

Tuesday January 31 2006
DIET

Meal#1
protein pancakes
.25C sf syrup
2 slices of turkey bacon
cup of green tea
multi,vit b, calcium

Meal#2
ON whey
1C unsweet soymilk

Meal#3
syntrax whey
lg apple
cup of green tea

Meal#4
2.5C romaine salad w/veggies
2Tbsp salsa
2Tbsp RF chz
Ck breast
.33C black beans

Cardio=30min run/walk on treadmill + 15min elliptical
betagen an hr post-workout

Meal#5
Turkey loaf
1C spinach cooked
1Tbsp Udo's oil
multi,vit b, calcium

betagen before bed

1493cals
42/31/28

[txsugar]

Wednesday February 1,2006

DIET

Meal#1
1C unsweetened soymilk
ON Whey
1Tbsp natty PB
multi, vit b, calcium

Meal#2
5 egg whites/2yolk boiled

Meal#3
Ck Breast
.5C black beans

LBWO

Meal#4
Syntrax Whey + Betagen
Apple

Meal#5
.75C green peas
Turkey Loaf
7 very small WW crackers

Meal#6
Ck Breast
2C salad
1Tbsp Udo's oil
multi, calcium

betagen before bed

1586cals
41/25/34

LBWO

Quads:Walking Lunges24x20lb,20x30,20x30,16x40,24x20 Leg Ext12x75lb
Smith Deep Squats20x35lb,20x35,15x35
Hams:Lying Leg Curl12x55,10x60,8x65,6x70,12x50 DB deadlift12x20lbs each
Calves:Stand Machine12x50,10x60,8x70,6x80,15x40 DB angle raise12x20lbs each

[txsugar]

Thursday, February 2,2006

cardio=30min run/walk upon waking

Meal#1
.5C oats
.5C berries
syntrax whey+betagen
multi,vit b, calcium

Meal#2
ON whey shake
1C unsweetened soymilk

Meal#3
Ck breast
grapefruit
1Tbsp PB

Meal#4
5 egg whites boiled
1Tbsp PB
10 small WW crackers

Meal#5
2 Tilapia fillets broiled
1.5C green beans
1Tbsp Udo's oil
multi, calcium

betagen before bed

1578cals
41/26/33

[SC1]

Just checking in! How is everything going? Workouts and meals lookin' great!

[Mr. Aries]

question for hollie: what you gonna do when you lose what is left to lose and become super hot? :D

[txsugar]

Just checking in! How is everything going? Workouts and meals lookin' great!
Everything is going good, thanks for asking! This week I was only able to get in 3 sessions of cardio. However for once in my life i've been 100% consistent with my diet, this is my main concern. In the past i've spent so much time in the gym, but I couldn't control my food cheats. As for as my weight-training, I'm giving it my all.

[txsugar]

question for hollie: what you gonna do when you lose what is left to lose and become super hot? :D

Haha, well i plan on strutting my stuff in a hot bikini,on a boat out in devils cove every weekend!

[txsugar]

Friday February 3,2006

no workout today...really tried to get in 6 meals as well as eat another veggie (i promise i love my greens!), still adjusting to new 2nd job.
DIET

Meal#1
1C Kashi Go Lean Cereal
1C unsweetened soymilk
2 slices of turkey bacon
multi, vit b complex, calcium

Meal#2
Protein Pancakes
.25C SF syrup
cup of green tea

Meal#3
Ck and brown rice casserole(used FF cream of ck, mushroom,celery soup)
1C green beans

Meal#4
Syntrax Whey+Betagen
2Tbsp almonds

Meal#5
.5C ff cottage chz
.5C berries
2Tbsp Almonds

1450cals
42/39/19

[txsugar]

Saturday February 4,2006

35min run/walk on HS track, on an empty stomach

DIET
Meal#1
protein pancakes
.25C sf syrup
cup of green tea
multi, vit b complex, calcium

UBWO

Meal#2
Syntrax Whey+Betagen
apple

Meal#3
.5C oats
.33C strawberries
ON Whey Protein shake

Meal#4
5oz grilled salmon
1.5C broccoli

Meal#5
Ck breast
2C romaine lettuce salad+veggies
1Tbsp Udo's oil

Meal#6
.5C ff cottage chz
.5C berries
1Tbsp natty pb
multi, calcium
betagen before bed

1502cals
41/33/27

UBWO
Chest: DB Flyes12x10lb in each hand,10x12lb,8x15,6x20,12x15 DB press12x12lb
Shoulder:Arnold Press12x8lb,10x10,8x12,6x15,12x12, DB lat raise12x10lb
Back: DB 1arm row12x20lb,10x25,8x30,6x35,12x20 Lat Pull Down12x65
Triceps:Cable Rope Ext12x15lb,10x20,8x25,6x30,12x20,Bench dips x12
Biceps:Cable Curls12x30,10x40,5x50,4x50,12x25 db alt curls12x15lb

[serinebean]

Looking great lady!!! Everything is nice and perfect!! Go you!
LOL...you like hitt on the stepper...??? Crazy thing. I used to run too, but I dont want to as of now.
You have a great weekend too!

[txsugar]

So yesterday was my bday and thought this was the best day to have a free meal. Knowing I would be having birthday cake and mexican food, I attempted to go for a run on my HS track. After I got up at the crack of dawn,made the drive and completed 1 lap, I was literally freezing my booty off. Trust me I would have continued if I would have had a ski mask and gloves. I couldn't go to the gym, due to their hours and me having to work :( I wasn't too bummed about working, it kept my eating in line. So I only had 1 slice of bday cake and didn't go overboard with the beef enchiladas. In fact I couldn't eat very much b/c I became full so soon. Even though I ate within reason, I still have some guilt for cheating. My 2nd 2wk weigh-in is on Friday and I really want a 4-6lb loss. This morning I hopped on the scale anticipating a couple of pounds gained, thank God there was only 1:D Immediately I took my booty to the gym and hit the treadmill for 40min, this done on an empty stomach. My plan is to do 40-50min of cardio every morning this week, on an empty stomach. I'm also going to drink tons and tons of water and make sure to get in 6 meals.

Monday February 06,2006

40min run/walk on treadmill upon waking

Meal#1
Syntrax Whey+Betagen
apple
cup of green tea
multi, vit b complex, calcium

Meal#2
Ck Breast
.5C brown rice

Meal#3
Ck Breast
2C salad
1Tbsp Udos+1Tbsp low carb italian dressing

Meal#4
ON Whey
1C unsweetened soymilk

Meal#5
4egg white omelet w/veggies
2Tbsp RF chz

Meal#6
.5C FF cottage chz
.5C berries
2Tbsp almonds
multi, calcium
betagen before bed

1312cals
49/22/30
*cals low b/c of high cals from yesterday

[txsugar]

Tuesday February 07,2006

Cardio 27min on elliptical on an empty stomach upon waking

Meal#1
5 egg white/1yolk scrambled
.5C oats+6 raisins
.5 small grapefruit
cup of green tea
multi, vit b complex, calcium

LBWO

Meal#2(PWO)
Syntrax Whey+Betagen
Apple

90min yoga

Meal#3
Protein Pancakes
.25C sf syrup
cup of green tea

Meal#4
GNC Whey
1C unsweetened soymilk

Meal#5
2C salad
1Tbsp low carb italian dressing
1.5C okra and tomatoes stewed
4oz Turkey Meatballs

Meal#6
.5C FF cottage chz
.5C strawberries
2Tbsp slivered almonds
multi, calcium
betagen before bed

1720cal
37/36/27

LBWO
Quads:Walking Lunges24x20lb,24x20,16x30,20x30,24x20Leg Ext12x80lb
Hammies:Lying Leg Curl12x55lb,10x60,8x65.6x70,12x50,DB Deadlift12x40lb
Calves:Standing Calf Machine12x50,10x60,8x70,6x80,16x50DBAngleRaise12x4 0

Smith Deep Squats 3x20x35lb

[PowerWithinXoXo]

Wanted to pop in and say hi... I just found your journal!

How are ya doin???

Keep up the good work! I can feel your drive, and energy behind this goal! It's really awesome! Kudos! You are doing a fabulOUS job. Can't wait to see some more pics! So proud!

[txsugar]

Thanks for poppin in PowerWithin, i luv your handle by the way!

My internet has been down for what seems forever :( Finally today someone was able to come out and fix me up. So to say the least I have a lot of catching up to do on here. I still keep a hand written food journal, so later tonight I will post all of my missed days agenda. Right now I'm finishing off a salad, planning my UBWO for tonight, and catching up on emails. On top of the internet problems, I've been trying really hard to manage my two jobs. I'm finding it very hard to eat every 3 hours, but I'm truly working on it. Life is throwing obstacles in every which direction, but I will SURVIVE...I like to be challenged.

So I had my 2nd 2wk weigh-in for the contest, last Friday. I only lost 1lb., it kind of gets me down, but I look at the bright side...I'm losing inches, my new jeans are too loose in the booty and the waist, and I can honestly say I kept myself accountable by not missing a workout and by not cheating (this doesn't include my free meal that I had for my bday). In fact here are my recent measurements that were taken on Friday after being weighed. My next weigh-in I will have another 4point bodyfat caliper test done and post new pics.

Wk1...Wk4
Weight 154 lb...147lb
Neck 13...13
Chest 38.5...37.5
Biceps 11.5...11
Hips 37.5...36.5
Waist 33...28.25
Thighs 24.5...24.25
Calves 15...15
Belly button 33...31.5

gotta had to the gym now, i'll post later tonight.

[SC1]

OH! Happy Belated Birthday! Sorry I missed it. I know what you mean about being overloaded. I am working several jobs too and haven't updated my journal in forever. Hang in there!

Keep focusing on how you look, not what that damn old scale tells you! Besides, if you are losing inches and noticing a change in how your clothes fit, that just means that you ARE losing fat, but gaining muscle in other places. So yea!

The diet is looking great (I say cheats don't count if they are on your birthday!). Did you say something about pictures coming??? Woo-hoo! We love piccies. ;)

[sherdi]

Happy Belated Birthday! It's important you ate cake and had a cheat meal!!! :D Great measurements going on! WOW, your waist is melting!!! You are doing really well! Keep it up! :)

[headturner]

Great hips and waist measurements!! Congrats on the successes!!!

[PowerWithinXoXo]

happy Bday! Great job! I love watching your progress!! :)

[txsugar]

Thanks everyone for the wonderful words. I have the next 4 days off woohoo, so I'll be logging on more. I desperatly need the time off. Managing the jobs, planning the meals, workouts, ect. and sticking to them has me so busy I just haven't had the time to even turn the computer on. But I assure you, I'm keeping myself accountable. On another note, I started a colon cleanse last saturday, I'm using dr.natura's. So far so good, we'll see after 2months if it was worth it. Ok I'm heading to bed now so I can be on here all day tomorrow, hehe.

[txsugar]

Today was such a great day, no work+sleeping in+payday= Faboulous Day!!!
I was able to get the house in order, grocery shop, plan next weeks meals, order new supps, and have a great UBWO. Tomorrow I plan on driving into Ft.Worth to run some errands if weather permits. Its supposed to be cold and icy, yuck! All week its been in the 70's and the weekend is supposed to freeze, thats Texas weather for ya.

Friday, February 17,2006

AM cardio on an empty stomach=40min run/walk on treadmill + Ab Bootcamp

DIET

1C of cran-grape juice sweetened w/splenda + 1scoop of colonix fiber(for drnatura colon cleanse)

Meal#1
Protein Pancakes
.25C SF syrup
cup of green tea
multi, vitB complex, calcium

Meal#2
GNC Whey(yuck, using until Syntrax and ON arrive in the mail)
Apple

UBWO

Meal#3 (PWO)
GNC Whey+Betagen
Grapefruit

Meal#4
Ck Breast
1C spinach
.5C brown rice

Meal#5
Thai Ck
2C salad
2Tbsp low carb italian dressing
multi, vit b

betagen and cleansing tea before bed

1257cal (cals low due to sleeping in, I'm going to try harder to get in more cals)
40/41/19

UBWO
Chest:Incline DB Bench 12x8lb each hand,10x10,8x12,6x15,12x12DB Flyes12x12lb

Shoulders:Arnold Press12x8lb,10x12,8x15,6x20,12x12 DB Lat Raise12x5

Back:Lat Pull Down12x67.5,10x75,8x80,6x80,12x62.5 Seated back row12x70

Triceps:Cable Rope Ext12x15,10x20,8x25,6x30,12x20,Bench dipsX9

Biceps:Cable Curls 12x25,10x30,8x40,6x50,8x30 DB alt curl12x15 each hand

[SC1]

Woo-hoo for sleeping in today! Be careful tomorrow... I hear there is a chance of icy roads. Since we Texans don't know how to drive in ice, the roads are always insane when this happens. :)

[txsugar]

Just as you said SC1, roads were icey and crazy drivers were out and about. Which means no leaving the house, except for the gym :) My roomie made homemade vegetable beef soup from a lean beef roast, very yummie. The soup was perfect for the cold weather. There are leftovers for the week, but I'm going to have to add a protein source to make it a meal, I picked out most of the beef. I had 2 unauthorized cheats today and I have no excuse, but lack of willpower :(

Saturday, February 18,2006

AM cardio on an empty stomach=35 min run/walk on treadmill

DIET

Meal#1
"Migas"-5 egg whites scrambled w/green pepper, jalepenos, tomatoes, onions
2Tbsp RF chz
.5C black beans
multi, vit b, calcium

Meal#2
Whey Protein
1C unsweetened soymilk
1tsp natty PB

Meal#3
Pure Protein Bar (try not to ever eat these, but had a major craving for candy)

Meal#4
1.25C Homemade vegetable beef soup
1 piece of cornbread made from mix :eek:

Meal#5
1.25C soup
1 small slice of homemade pumpkin pie :eek:

Meal#6
.5C FF CC
.5C strawberries
1tsp natty PB

1844 cals
33/33/34-dang pumpkin pie and corbread!

[txsugar]

Weather continued to be bad, so bad the gym was even closed. Its probably best I gave my body a rest from working out. However, I've had major "cabin fever", which means unneccessary nibbling here and there. If only my roomies wouldn't leave a bag a of tortillia chips just laying around or a pumpkin pie in plain sight. After eating about 10 chips, I took the liberty of stashing them away. Tomorrow will be the start of week 6 for me and I intend to not do the occasional cheats, like today. Since I got the birthday out of the way, I have no reason to eat any kind of sweets in the near future. I have a weigh-in at the end of the week and I need to post some pics for you ladies, so I must stay strong.

Sunday, February 19, 2006

DIET
Meal#1
Protein Pancakes
.25C sf syrup
cup of green tea
multi, vit b, calcium

snacked on tortillia chips

Meal#2
Thai Ck
1C spinach

Meal#3
"Fool Yourself Apple Pie"
-Lg Apple nuked in micro for 2min+.5C FF CC+splenda,cinnamon, butter buds+sprinkled oats

Meal#4
5 egg white+1yolk w/veggies
2Tbsp RF chz

snacked on small slice pumpkin pie

Meal#5
GNC Whey
1C unsweetened soymilk
1Tbsp natty PB
multi, calcium

1644cals
34/36/29

[sherdi]

Hey! Good luck with resisting the processed food! Love that "fool yourself Apple Pie" recipe!!! I love stewed apples and apple pie! I also chop up my apple and cook it with my oats to give me that apple pie taste!

Oh, did someone say piccies!!! :D :D How exciting! :)

[amyk55]

Hey Txsugar!!

I've been reading through your journal!! Your doing SUCH an awsome job! Congrats on your weight loss to date and the inches lost too!!! I can't wait to see simliar results! I just got inspired to start my own journal!! Your doing great...can't wait to see updated pics! Have a good one!

[txsugar]

amyk55-congrats on starting a journal! Having one helps so much in many ways. If only I had more time during the week to report :(

sherdi-as I'm typing this I'm eating my oatmeal with apple, so yummy! :D

Monday February 20,2006

Meal#1
5 egg whites/1yolk boiled
.5C oats +1Tbsp choped pecans+butter buds
-multi, vit b, calcium
cup of green tea

Meal#2
"Freebirds" burrito place-WW tortillia, White ck, black beans, mozarella chz, loads of veggies, avocado

Meal#3
Whey shake
1C soymilk

Meal#4
remaining 1/2 of my burrito from meal#2

Meal#5
pork tenderloin
1C spinach
4oz sweetpotatoe
cup of green tea

Cardio 45 min elliptical hill climb
Meal#6
.5C ff cc
lg apple
multi, calcium

late night craving for sugar, instead had 1Tbsp natty pb

1401cals
37/31/32

Tuesday February 21,2006

Meal#1
Whey shake
.5C oats
.5C berries
cup of green tea
multi, vit b, calcium

Meal#2
.5C ff cc
lg apple

Meal#3
.5C raw fresh mixed veggies
.75 can of tuna w/ lemmon
1.5Tbsp almonds

Meal#4
.5C brown rice
.5C green peas
Lean turkey loaf

LBWO

Meal#5 (PWO)
Grapefruit
Ck Parmessan
Betagen

Meal#6
Hearty homemade Chicken, vegetable soup
.25C brown rice
1Tbsp natty pb
cup of green tea
multi,cacium

betagen before bed

1632cals
42/42/16

*posting this is cutting into my gym, no time to journal my LBWO :(

[SC1]

OH! You had Freebirds yesterday??? I would kill for one of those burritos. Serious, I think it's one of my favorite restaurants in the world. I am sooooo jealous. :)

Have a great day!

[txsugar]

OH! You had Freebirds yesterday??? I would kill for one of those burritos. Serious, I think it's one of my favorite restaurants in the world. I am sooooo jealous. :)

Have a great day!


Don't hate me, but I had it twice this week! For anyone else wondering, they use so the freshest ingredients and it up to the individual to make it healthy.

Finally today I had a day off! I have good news and bad news...Good news I lost 1.5lbs at my 3rd official weigh-in and the best news, drum roll please...I lost 4% body fat in 4wks!!! This all means I'm gaining me some muscles :D
Bad news is that my digital camera is ruined, so no pics quite yet :( I had it checked out at a lab and it is no good. So I plan on buying a new one after March11th, when i get paid next, this way you will see my 8wk progress. Also, I'm having some major PMS issues at the moment so the pics wouldn't be all that great anyway. Don't get me wrong, I really want pics of myself to see how far I've progressed and to keep me motivated.

Tomorrow is the start of my last 6wks, tonight I plan on making out a new goal sheet and plan my meals for the next week. I received my sesamin and fish oils in the mail and plan on starting those tomorrow as well. Today I'm not being so strict with my diet and workout, just so that I can be ready to get with it these last 6wks. I'm considering ordering Tom Venuto's BFFM, but not sure if it is really neccessary for myself. What do yall think?

[sherdi]

I have good news and bad news...Good news I lost 1.5lbs at my 3rd official weigh-in and the best news, drum roll please...I lost 4% body fat in 4wks!!!

YAY! Great stuff! What amazing progress! :D :D


Bad news is that my digital camera is ruined, so no pics quite yet

Not good!! :( I look forward to seeing some soon though! :)



I'm considering ordering Tom Venuto's BFFM, but not sure if it is really neccessary for myself. What do yall think?

It's definitely a good book but not something that you would really need. Get it if you want a good resource. But you can find most of the info here, so nothing that new! Also, you are having great results so why change it? Be patient and you will get to your goal! :D

[Dave170]

Holly, hell of a job, my sistah!!!!......looking forward to following your progres!!!!!

[txsugar]

Monday February 27,2006

AM cardio on empty stomach-31min run/walk on treadmill

DIET
Meal#1
5egg whites/1yolk scrambled w/2Tbsp salsa
small grapefruit
cup of green tea
multi, calc, vit b, sesamin

Meal#2
Syntrax Whey shake
.5C oats+.5C strawberries
UBWO
Meal#3 (PWO)
ON Whey+Betagen
.5 small apple

Meal#4
Ck Parmessan(recipe from here)
.75C ww barilla plus pasta
2C salad+2Tbsp italian dressing
fish oils,calc, sesamin

Meal#5
Ck Breast
1C broccoli
fish oils, multi

*snacked on 1tsp natty pb and probably 1/8C of walnuts while preparing protein fudge(recipe from here) and prepping food for work tomorrow

Meal#6
.5C FF CC
.5C berries
2Tbsp almonds
sesamin

1461cals
37/36/28

[txsugar]

Tuesday February28,2006

AM cardio on empty stomach,40min run/walk on treadmill

DIET

Meal#1
.5C ff cc
med. apple
multi, vitb, sesamin, calcium,betagen
cup of green tea

Meal#2
"protein fudge"
cup of green tea

Meal#3
Baked Ck Parmessan
.5C Barilla WW pasta
2C salad+1.5Tbsp italian dressing
sesamin, fish oils

Meal#4
can of tuna w/lemon
1/8C walnuts

Meal#5
4 egg whites/1yolk boiled
1C raw veggies
sesamin, fish oils

Meal#6
Whey shake+betagen
1C unsweet soymilk
fish oils, multi, calc

1387cals
46/30/25

[Dave170]

Come on back, Holly!!!!

[txsugar]

I'm back...so sorry for neglecting my journal and all you great peeps in bb.com :( Work is very stressful right now, instead of turning my computer on when I get home, I read before going to bed. A great buddy let me borrow BFFM and I'm so happy they did. I had the book printed and bound...so much stuff I kind of already knew, but reinforced.

I have been keeping up with every workout, including more cardio on an empty stomach. My diet is extremely clean and is now a habit that I don't complain or cringe about. I love shopping for fresh produce, testing new recipes, and feeling great on the inside. I've fallen in love with my local all natural grocery store and its staff, they are also very informative. Right now I'm getting tired of doing the BFL weight training program and I'm eager to start a 4day split. I'm thinking of buying 4 sessions with the trainer who tests my bf%...I want to be introduced to new equipment and exercises that I can incorporate into a 4 day split.

As for as my progress...I had a weigh-in for the contest last Friday and from wk6-wk8 I lost 4lbs and my bf went from 25%-23.4%!!! I believe keeping my diet consistent all this time and refraining from processed foods is finally paying off. Is it possible since I'm building more solid muscle, I'm burning more calories than I did from the start? Also I have to think the cardio on a empty stomach is really working for ME, considering I started this consistently 2wks ago. Keep in mind I started scivation sesamin 2wks ago
too. I have 4wks remaining in my gym contest. In order for me to receive 3 free months of membership I have to lose 8lbs in 4wks :eek: I've lost 12lbs so far. I set a new goal to be 20% bf by the end of the contest. I wish I could say I have pics, but still I have no camera:( I have scheduled to have professional pics taken in April, this is more motivation! My bf just announced that he needs some "Hollie time" so he is scheduling off from the military and planning us a cruise to go on in May, again more motivation! All in all I keep focused on my goals and how I've already achieved them. By July I want to be 15% bf.

Even though work is kicking my butt, its really helping me to stay focused...I always get a break in every 3hrs and constantly drinking water is not a problem. A coworker on my evening shift is a older, heavy weight bodybuilder...he really embarrassed me when i first met him, he kept saying he recognized me from somewhere, I couldn't think of where since all I do is go to the grocery store, the gym, work, and home (I'm really lame these days). He noticed how healthy I always eat and how I pack fresh food and then it dawned on him he knew me from the gym. When I go to the gym I don't socialize, I don't even make eye contact, I just do my own thing and get business taken care. No offense to any guys on here, but I usually don't think much of the huge guys stutting there stuff in the gym, therefore I pay no attention to them. My coworker then went on to how he and the head trainer were talking about me(so embarrassing, meatheads talking about me in a gym, were they making fun of me?), how I seemed to be a chick who knew what she was doing and wasn't afraid of working out in the pit(I call it the big boy room,hehe). So now I have someone at work making sure I eat right and make it to the gym daily. I also feel more comfortable working out in the "big boy room".

Even if I can't make it on here daily, I promise to keep everyone posted...I really need this site to keep me trucking along, its helped me get to where I am now.